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Sole with Parsley and Mint

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Description Edit

Contributed by Healthy Recipes for Diabetic Friends Y-Group

  • Source: The New American Heart Association Cookbook
  • Prep Time: 20 Minutes
  • Servings: 4

Ingredients Edit

Sauce (optional) Edit

Directions Edit

  1. Preheat broiler.
  2. Lightly spray a broiler pan and rack with vegetable oil spray.
  3. Rinse fish and pat dry with paper towels.
  4. Put fish on rack.
  5. In a small bowl, combine parsley, mint, oil, and garlic.
  6. Rub paste-like mixture on fish.
  7. Broil 4 inches from heat for 5 to 8 minutes, or until fish flakes easily with a fork.

Sauce Edit

  1. For sauce, heat margarine in a nonstick skillet over medium-high heat, swirling to coat bottom.
  2. Saute green onion for 1 to 2 minutes; add pan juices from fish and remaining sauce ingredients.
  3. Heat thoroughly.
  4. Pour over fish.

Nutritional information Edit

Per serving:

  • 139 Calories | 19g Protein | 4g Fat | 1g Carbs
  • Exchanges: 2½ low-fat meat

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